CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Full Body
Then: Row or Ski 500m
Then: I-Y-T’s and other Coach led Shoulder Prep
Gymnastics
Kipping/Butterfly Technique Work (Spend 10 Minute working on drills and skills. )
SkilL Work
Advanced athletes may work on cycling bigger sets or chest to bar.
Beginner athletes to work negatives and strengthening the kip/bar hang.
Metcon
Metcon (Time)
3 Rounds for time:
Row 500m
20 Situps
10 DB Step Ups (50/35# Each Hand)
Farmer Carry 50m (same weight)